Partner Up! Grab a friend and keep each other accountable with this metabolic interval-based circuit workout. You’ll be burning calories, fat and toning strong, lean bodies while keeping each other moving. Each circuit is done for 3-4 rounds. All exercises are performed for 30 seconds with 15 seconds to recover, before switching and repeating for one full round.
Circuit #1: Tricep Dips and Decline Pushups
Targets: Upper Body, Shoulders, Triceps, Chest
You Need: A 2-3 foot box, some stairs, a park bench or just a chair.
Tricep Dips: Sit on the bench and place your hands outside hip width with fingers pointed towards your body. Remove your hips from the bench and straighten your legs. Bend at the elbow and slide back down the bench, press through your palms and lock out your elbows. If this is too challenging, keep your knees bent for more shoulder support.
Decline Pushups: Place your toes on the bench and hands outside shoulder width on the ground. Bench at the elbow and drop your chest towards your thumbs, press through your palms and lock out elbows. If this is too challenging, the pushup can be completed with feet on the ground.
Circuit #2: Med Ball Slams and Alternating Kettle Bell Swings
Targets: Lower Body, Glutes, Hamstrings, Quads
You Need: A 8-15lb med ball and 12-25lb kettlebell.
Med Ball Slams: Place your feet outside hip width, reach the medicine ball overhead, then bench at the knees into a deep squat while slamming or reaching the ball towards the ground. If this is too challenging, eliminate the overhead reach.
Alternating Kettle Bell Swings: Squat with feet outside hip width. Thrust your hips forward and out of the squat, letting the kettle bell swing forward with the momentum from your legs. Don’t let the kettle bell raise higher then shoulder level. You can switch arms mid-swing or perform 3 reps on one side then switch at the bottom of the squat. If this is too challenging, hold the kettle bell with both hands.
Circuit #3: Med Ball Static Scissor Kicks and Side Plank Leg Lifts
Targets: Core, Obliques
You Need: an 8-15lb med ball or dumbbell.
Static Crunch Scissor Kicks: Hold the ball above your chest, crunch up and hold your shoulder blades off the ground. Extend your legs out 45 degrees and perform scissor kicks.
Side Plank Leg Lifts: Place your forearm on the ground, shoulder stacked over elbow. Stack your feet on top of each other and lift your hips off the ground. While holding side plank, lift your top leg straight up, squeeze glute and release back down. If this is too challenging, your bottom knee can rest on the ground.
Circuit #4: Kettlebell Single Leg Deadlifts and Dumbbell Reverse Lunges
Targets: Lower Body, Glutes and Hamstrings
You Need: A kettlebell or 12-25lbs dumbbell and a pair of 15lb-30lbs dumbbells.
Single Leg Deadlifts: Stand on your right foot with the kettlebell in your right hand. Hinge your hips, raise your left leg straight back while sliding the kettle bell down your right leg. Stop right below the knee, then slide back up. Switch sides each round. If this is too challenging, keep both feet on the ground, hip-width apart and both hands on the dumbbell for a regular deadlift.
Reverse Lunges: Stand with feet hip-width apart. Step back with your left leg, bend at the knee and hover your knee 1 inch off the ground. Push your right heel down as you bring your left leg forward and balance on right leg. Repeat. Switch sides each round. If this is too challenging, eliminate balancing on one leg and finish with both feet on the ground.